Jennifer Hudson's Weight-Loss Wisdom

Want to know the secret to Jennifer Hudson's amazing 80-pound weight loss? We're revealing 30 of them! Here, in Jennifer's own words are the diet, motivation, and fitness tips that helped her take off the weight. And as an added bonus, Elizabeth Josefsberg, the certified personal trainer who helped lead Jennifer through the Weight Watchers program, gives expert advice on how to make Jennifer's tips work for you, too.

Jennifer Says: Whenever people ask me how they can lose weight too, the first thing I tell them is that they have to make up their mind that they really want to do it and do it for them... If you cant take responsibility for your own well-being, you will never take control over it.

What You Can Do: Get in touch with your inner-most motivation: Make a list of ten very specific and personal reasons you want to lose the weight. Keep it somewhere that you can revisit easily when motivation wanes.

Jennifer Says: ...Even though many experts will tell you not to weigh yourself daily, its now the first thing I do every morning. I weigh completely naked so there is nothing that can mysteriously add an unexpected pound here or there other than my food intake. This routine helps me to control my fluctuations in weight. If I see a small gain, I know I can do something about it that day.

What You Can Do: Find out what works for you. Some people respond negatively to the daily fluctuations of the scale, whereas others find them motivating and informational. Every person must do what will work best for them.

Jennifer Says: The only way you can sustain a permanent change is to create a new way
of thinking, acting, and being.

What You Can Do: Behavior change is a key component to weight loss. Take time each week to analyze your behavior around food. Do you have certain habits that stand in the way of your weight loss? If so, aim to change them. For example, do you mindlessly eat in front of the television? Try brushing your teeth before sitting down for your nightly T.V. fix.

Jennifer Says: Permanent weight loss doesnt come with an on and off switch. It is not something you
do for a little while and think it is going to change your body. My schedule is as jammed packed
as one can get and I still found the time to make the program work. You have to want weight loss
success so badly that no mountain, river or ocean could keep you from reaching your goals. If
you have that drive, passion, and commitment, there is no way you wont get there.

What You Can Do:Consistency and perseverance are more important than perfection. It will be the most important lesson you learn in the weight loss process. Those who lose weight and keep it off learn that a mistake or small weight gain does not signal the end of the road, it is simply a bump in it and they push through it. Simply refuse to quit.

Jennifer Says: ...Allowing myself to be overweight and unhealthy is habit Ive gladly left in my past.
Ive got more energy, stamina, and drive than Ive ever had.

What You Can Do: It is easy to connect to how difficult or challenging it is to lose weight. Instead force yourself to focus on all the payoffs and benefits that accompany the weight loss. Notice how your confidence, energy and happiness rise. Feel the difference in the simple daily tasks such as climbing the stairs, how clothing is more comfortable, how you have more energy for your loved ones. Our brains tend to focus on how hard it is to lose weight in order to keep us buried on our old ways and stand in the way of change. Refuse to allow negativity and negative thought to bring you down or throw you off.

Jennifer Says: Since my eating is often sporadic and done on the fly, it was important to
come up with meals that were filling and able to hold me over long periods of time... So when I did sit down to eat, the question that kept coming up was, Where and how can I make this meal better for me?

What You Can Do: In order to make a meal more satisfying, focus on adding more lean protein and fiber. You can achieve this by simply adding a fruit or vegetable to every meal and snack and making sure that you get a serving of lean protein at two of your meals.

Jennifer Says: Although I resisted the notion at first, I eventually learned that it was desirable to have a certain amount of carbohydrates because theyre fuel for your body.

What You Can Do: Eat a balanced diet with controlled portions of carbohydrates. For several years carbohydrates got a bad rap, but carbohydrates are an important macro-nutrient essential in many internal processes. They are not the enemy or solely responsible for weight gain.

Jennifer Says: Foods that contain a lot of artificial flavors often include a lot of fat, sugar, or salt to increase the enjoyment of that food, but they are not filling, and no longer part of my diet.

What You Can Do: Simple moves away from processed packaged foods to whole, natural foods can greatly increase your eating satisfaction. Even a switch from a bag of chips to a an apple and some light string cheese as your snack helps you feel satisfied for a greater period of time due to the water, fiber, protein, and small amount of fat in the snack.

Jennifer Says: A typical breakfast for me became one of three meals; grilled chicken breast fajitas with brown rice, an egg white omelet with smoked salmon, or a chicken and vegetable omelet. If I am feeling it, I might add some cheese to the eggs, but otherwise, I go without.

What You Can Do: Breakfast is a critically important meal in your day. If you are skipping it, research shows that you are likely overeating later that day. Lay the foundation for a healthy and energized day with a solid breakfast.

Jennifer Says: When I am in the mood for something salty and crunchy, I will eat smoked almonds. If I am in the mood for something sweet and crunchy, I might sprinkle some Splenda on top of a handful of plain almonds. Its something different that satisfies my craving.

What You Can Do: Almonds are a healthy and satisfying snack, but be mindful of your portion. Try pairing a serving of almonds with a piece of fresh fruit so the snack doesnt seem too skimpy.

Jennifer Says: When it comes to making choices for my snacks, my general rule of thumb is to go for the real thing over an imitation. I especially love mixed fruit and melon. If I want orange sherbet, Ill reach for an orange instead of the ice cream. Its the flavor Im going for so why not eat something that has fiber and nutrients over something that is full of chemicals and artificial
flavors?

What You Can Do: It is important to begin to know what it is that you are craving and create a repertoire of healthy alternatives for every variation. For example, if salty and crunchy is what you are looking for and the old choice was chips, replace it with air-popped popcorn for the same effect for fewer calories.

Jennifer Says: I can get extremely bored eating the same old things over and over. It has always been one of my biggest pitfalls in dieting. My old cycle was to break my routine by eating something that wasnt a good choice. Now, Ive learned that I can change things up by getting creative with my meals and snacks.

What You Can Do: Invest in some great spices, hot sauces, mustards, oils and rubs. A plain, grilled lean piece of protein can take on a completely new flavor when seasoned differently. Take a grilled piece of chicken one evening with a cilantro and lime rub that feels like a Mexican dish to one the next night grilled with barbeque sauce. Boredom is a real danger, so prepare to fight against it.

Jennifer Says: I learned to play little tricks on myself to avoid the trappings that used to keep a
stronghold on me in the past. Pinkberry frozen yogurt used to be a passion of mine. Whenever I
was in L.A., one of my first stops off the plane was Pinkberry ... Now, instead of hitting
Pinkberry when I land, I wait until the very end of my trip to treat myself so I wont have another
opportunity to go back again before leaving town

What You Can Do: Set parameters and rewards for yourself throughout the weight loss process. Learn to manage triggers and dangers by awarding them to yourself periodically. Set aside a small amount of money for each pound lost in a jar. Use that money to buy new clothes as the old ones get too big. This type of rewarding keeps your eyes on the prize, while still keeping all the foods you love in your life.

Jennifer Says: Although it is a fairly new passion of mine, I discovered that I actually like cooking my own
food. So, throughout the program, I didnt eat any prepackaged foods of any kind.

What You Can Do: If you take the time to begin to prepare some of your own meals at home, try doubling the recipe. In this fast-paced world we live in, it is helpful to be able to put the second half away for a quick, healthy lunch or dinner another day that week, or even in the freezer for later that month.

Jennifer Says: Another secret to my weight loss was learning to make lunch my biggest meal of the day. One of my favorite choices is a turkey burger.

What You Can Do: Take a look at your day and assess where you expend the majority of your energy. Then ask yourself if you feel energized by eating more or less at that time. For each person it may differ.

Jennifer Says: Since I mostly eat chicken, turkey and fish, what I discovered was that most restaurants
are happy to accommodate special requests for how you want your food prepared. These days, I
have no issue telling my server that I want my chicken grilled with no sauce, my fish broiled
with no butter, and my vegetable steamed instead of sautéed. Its so easy once you know how to
make the right choices.

What You Can Do: One of the greatest weight loss skills to learn is to be assertive. Ask for things the way you want them and return them if they are not done correctly. You deserve to ask for and get what you want.

Jennifer Says: One of the tools Weight Watchers taught me to become consciously aware of what I was
eating and when, was to keep a journal and write down everything I ate and how I was feeling at
the moment of making a decision. [My Weight Watchers Leader] explained that doing this would help me understand my triggers that create a habit.

What You Can Do: Track everything along the way. Certainly write down what you are eating, but also track your measurements and your weight, track your exercise and the intensity of it. Write down how you feel after certain meals an how long they kept you full, take pictures of yourself along the way. All of it is important data that will help motivate you and teach you where you need to make adjustments along the way.

Jennifer Says: I began noticing that whenever I was home alone with my little Munchkin or worse, on
my own, I often found myself hitting the refrigerator and then sitting on the sofa mindlessly
eating. Writing these habits down helped me pinpoint my weaknesses and to become conscious of my behavior. With that awareness, I learned to make better choices. Instead of sitting on the sofa, I got up and exercised to a DVD.

What You Can Do: Boredom and alone time often are where bad food habits often live and prosper. Reframe that time and instead of eating, call a friend, or get some activity, or clean the house. Learning to pass up on a food urge is an important weight loss skill. If ten minutes into your new activity you are still thinking about food you may actually be hungry, but likely you will not and will discover it was just emotional boredom eating setting in.

Jennifer Says: I usually try to do 30 minutes on the treadmill, but these days, I am struggling to get to 20 minutes. I am doing everything to distract myself. I listen to music and watch TV. Same with my resistance-training. I have to negotiate and bargain with myself! I just keep reminding myself how much I want this and what the rewards of the activity are.

What You Can Do: When motivation starts to wane in your exercise routine it is time to switch it up. Likely it is boredom and repetition that are making it seem difficult to complete even a shortened version of your workout. Make an effort to find something new to try. Ask a friend to attend a dance class with you, get a new fitness DVD, or try a new weight machine. The active part of your weight loss cant be an after-thought and will require the same focus and innovation that you apply to your food plan

Jennifer Says: I got a new set of weights that I can use when I travel. They break apart, and I pack them under my clothes in my suitcase. I love them and use them any chance I get.

What You Can Do: Travel for work or play should not be an excuse to abandon your active lifestyle. As you pack for any trip make sure to include your sneakers and workout clothes. That is the first signal that you will continue to be active on your trip. You can pack a fitness DVD, use the hotel gym or pack light fitness equipment such as bands or hand weights if necessary. Dont forget there is no better way to see a new city than by walking or jogging it

Jennifer Says: I don't know what it is about the song Everybody Needs Love from my new album. Every time I listen to it, I want to get to working out. It gets me excited and makes me want to drop down and do push-ups.

What You Can Do: Music is a great motivator. Make your own workout playlist and continue to update it. A great song can get you moving and help you get through the toughest workouts.

Jennifer Says: Lately, everyone keeps telling me that I look so fit. I really have not changed a lot about my workouts. I still love to get outside every chance I get for my walks and jogs. I couldnt figure out why everyone thought I looked more toned until it hit me. I have a 1-year-old. He is crazy everywhere. I am running all day long after him! I think it is the best workout I have ever gotten!

What You Can Do: All movement counts. Every small shift that you make to move more in your day will help you toward your goals. Take a careful look at where you might be able to be more active, especially with your children. Build the habit that you do active things together as a family. You will be building good habits for you and passing them on.

Jennifer Says: I began walking after the birth of my son. It was all I could do, but it was my start. Every day I got stronger and every day I wanted to do more. Now I run. Yes, you heard me, I run! I never thought I'd get to where I am now, but it happens in baby steps.

What You Can Do: Start slow. It is critical that you do not push yourself too hard in the beginning of adding activity into your life. If you become injured it can sideline you for months and will make sticking to smart eating very difficult. Start with walking. It is an excellent addition to a healthy eating plan. As you get stronger you will be able to add speed and endurance, but in a measured and slow way. Be sure to track your walks or workouts so that you can see just how far you progress over time.

Jennifer Says:
I like to exercise now in a way that I never have in my life. I make time for it as much as I can with this crazy schedule I have, so you can too!

What You Can Do: Take an honest look at your days, hour by hour, to assess where you can make time for adding activity. The top excuse for not being active is lack of time, but if you take a true look at how you are spending your days, as if you were looking at a friends schedule, you will find some blocks of time to add even just thirty minutes several times per week.

Jennifer Says: I really notice after a few days of the resistance training that the scale gives me funny numbers. I like the results I see in my clothes and the compliments that I get about my arms looking toned, but having the numbers on the scale go up and down is annoying. My [Weight Watchers] Leader told me that this is normal. When you add strength training your body can hold on to fluid as it heals and builds muscle. I notice that when I take a couple of days to rest, the swelling goes right down and I am happier with the number on the scale. But I am not quitting because I like feeling strong and fit!

What You Can Do: As you add or increase your activity you may see strange fluctuations on the scale. This is simply your body reacting to change and healing the muscle tissue that has been torn and is re-growing. Understand that the process is an important one and that the scale is not the only measure of success. At these times take body-measurements and use loose clothing as a gauge of your true success. Also know that lean muscle burns more calories at rest, so by building some you will be creating a more efficient burning machine.

Jennifer Says: I dont like being confined to a gym. These days, if I cant get some reps in on my weights, I get out and take a walk... I feel so much better when Im outside. And the time passes so much more quickly because I look around and enjoy seeing whats going on instead of staring at the same machines in the gym.

What You Can Do: Create a real repertoire of activities that you love. Cycle through them so that you are constantly challenged and enjoying your active life. Involve friends and family when possible for more motivation and accountability.

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